CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-13: Warm-up (No Measure) Row 1000m – In partners – Swap every 100m Then 2 Rounds 5 Inch Worms 15m Bear Crawl 30 second dead hang from rig 13-33: Supine Ring Row 6 Rounds – Max Reps. Rest for up to 3 mins/round 33-40: WOD[…]
CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds: 10 Single Legs Squats 10 Kettlebell Squats 20 Lunges 10-15: WOD / Skill Prep (No Measure) Back Squat Set Up – How to Fail a lift. 15-35: Front Squat (5 X 10 E2MOM) 35-45: WOD / Skill Prep[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds: 10 Single Legs Squats 10 Kettlebell Squats 20 Lunges 10-15: WOD / Skill Prep (No Measure) Back Squat Set Up – How to Fail a lift. 15-35: Back Squat (10 x 10 E2MOM) 35-45: WOD / Skill Prep (No[…]
CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-19: Warm-up (No Measure) Shoulder Mobility – 15/arm Gondola – 10/direction Around the World – 10 Dislocates 2 Rounds of: 5 A-Frame Press-ups 10 KB Swings Skill Points of Performance & Drills 19-37: Behind The Neck Jerk (5-5-5-5-5-5 w/ 3 min clock) 37-43: WOD[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-19: Warm-up (No Measure) Shoulder Mobility – 15/arm Gondola – 10/direction Around the World – 10 Dislocates 2 Rounds of: 5 A-Frame Press-ups 10 KB Swings Skill Points of Performance & Drills 19-37: Behind The Neck Jerk (5-5-5-5-5-5 w/ 3 min clock) 37-43: WOD /[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Inch Worms 10 DB Overhead Lunges 100m Run Metcon Metcon (Time) 1 Mile Run 50m Bear Crawl 100m Farmers Carry (40/25kg DBs) 21 Deadballs over shoulder 50/30kg 800 Run 50m Bear Crawl 100mFarmers Carry (40/25kg DBs) 18 Deadballs over shoulder 50/30kg 400m Run 50m[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) Shoulder Mobility – PVC Pipe Work 10-15: Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push[…]
CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds: 10 Single Legs Squats 10 Kettlebell Squats 20 Lunges 10-15: WOD / Skill Prep (No Measure) Back Squat Set Up – How to Fail a lift. 15-35: Back Squat (10 x 10 E2MOM) 35-45: WOD / Skill Prep[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds: 10 Single Legs Squats 10 Kettlebell Squats 20 Lunges 10-15: WOD / Skill Prep (No Measure) Back Squat Set Up – How to Fail a lift. 15-35: Back Squat (10 x 10 E2MOM) 35-45: WOD / Skill Prep (No[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-13: Warm-up (No Measure) 5 Rounds of Rowling – 100m Target Then 2 Rounds 5 Inch Worms 15m Bear Crawl 13-33: Supine Ring Row 6 Rounds – Max Reps. Rest for up to 3 mins/round 33-40: WOD / Skill Prep (No Measure) 40-56: Metcon (Time)[…]